Strength
a) Bench Press – Work up to a heavy single, then 3xME @ 70% 8+ reps
b) Glute Ham Raises (4×12) or Banded Hamstring Sliders (4×15)
—20 Min Clock to get this work done
Conditioning
“For Time”
Buy In: 250m Sandbag Carry 125/90#
10 Rounds
10 Burpees to Target
1 Rope Climb 18ft
Buy Out: 250m Sandbag Carry 125/90#
WOD Notes: Goal is 15-19 minutes. Sandbag Carry = 125m Bear Hug + 125m on Shoulder. Try to use a bar just above reach for the burpees. RC sub = climb 12-15ft, 1 strict up/down, or 7 ring rows.
Assistance
a) AB Rollouts (Barbell) – 5×15 (rest as needed)
b) DB Lateral Raises + Front Raises – 4×12 (each)